Back muscle training movements

Although we have more than 600 muscles in our body, if we do not exercise for a long time, the muscles will have no strength. If you want to make your body look more muscular, muscle training is essential. But generally we don’t know what kind of movements can help us exercise our muscles better. So some friends want to know how to exercise their back muscles.

The back muscles are divided into superficial back muscles, deep back muscles and back fascia. The superficial dorsal muscles are divided into two layers, both originating from different parts of the spine and ending at the upper limb girdle bones or free upper limb bones. The deep back muscles are arranged on both sides of the spine and are divided into long muscles and short muscles.

The levator scapulae muscle is a band-shaped muscle located on the outside of the neck and is covered by the upper part of the trapezius muscle and the sternocleidomastoid muscle. It originates from the transverse processes of the four upper cervical vertebrae, and the muscle bundles extend obliquely downward and outward to the part above the scapular spine on the medial edge of the scapula. Occasionally, a muscle bundle is seen extending to the occipital bone, mastoid process, 1st to 2nd ribs, trapezius muscle or serratus anterior muscle, etc. This muscle is innervated by the dorsal scapular nerve (C3-5) and receives blood supply from branches of the transverse cervical artery or superficial cervical artery. Function: Elevate the scapula; when the scapula is fixed, flex the neck to the same side.

The rhomboid major muscle originates from the spinous processes of the upper 4 to 5 thoracic vertebrae and the interspinous ligaments. The muscle bundles extend obliquely downward and outward and insert at the part below the medial end of the scapular spine on the medial edge of the scapula. The rhomboid muscle originates from the two lower cervical spinous processes and the nuchal ligament, and inserts at the medial edge of the scapular spine above the medial end of the scapular spine. The large and small rhomboid muscles are often fused and the boundaries are unclear; the small rhomboid muscle is sometimes absent. They are innervated by the dorsal scapular nerve (C4-5); they receive blood supply from branches of the transverse cervical artery and the upper posterior intercostal arteries. Function: When the two muscles contract, they pull the shoulder blade upward and inward.

Dorsal myofasciitis belongs to the category of "tendon injury" and "arthritis" and is a common disease in clinical Chinese medicine. Dorsal myofasciitis refers to fascia edema and muscle tissue edema, or fibrous lesions caused by cold, damp or work-related injuries. Dorsal myofasciitis has a long course and may be caused by climate change or fatigue. It has a high incidence rate and seriously affects the patient's quality of life.